So, not to hijack your thread, but here's my diet plan...
• First 2 weeks of your diet is shown below. Let me know when you start this diet...exactly. 2 weeks from the day you start, I need to see what is happening.
• The portions are just starting points…and it may be hard to get all of the food down…try best you can. We will adjust portions after 2 weeks if needed…once we see how things are going.
BEGINNING DIET (DO THIS FOR 2 WEEKS WITHOUT CHANGE)
ALL carbohydrate measurements are COOKED measurements (not raw). For instance, a meal calling for a half cup of rice would be one half cup of cooked rice (not raw).
Vegetables should be fresh or frozen…never canned, never boxed. Try to only add things to food like salt, pepper or other calorie free, preservative free flavoring (Mrs. Dash, Tony Chachere's, etc., any of these are fine).
• Each and every day, 2 Tablespoons of Apple Cider Vinegar (for fat assimilation) and 1 heaping Tablespoon of Olive Oil (raw) for Omega 6s
• Multi-Vitamin / Multi-Mineral supplement twice per day (morning & night, liquid vitamins preferred but there are some good tablet vitamins out there.)
• Take a minimum of 3000mg (total per day) of Omega 3 (Fish oil) daily (1000mg three times per day) with meals.
• Take Extra Vitamin C (3000mg per day total) 1000mg over 3 meals & a B Complex vitamin at least once per day.
• Take Glutamine & Creatine before & after workouts…5grams each serving (Glutamine again before bed too)
• 3000iu’s of Vitamin D3 daily. Spread out over three meals (1000iu for 3 meals).
• Minimum of One Gallon of Water Each Day (spread throughout the day), more would be great.
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5 meal plan. Clean Meal Plan for 190lbs.
Meal 1 - 5 Whole Eggs cooked any style (Omega 3 eggs only) / 3/4 cup of grits or oatmeal (no instant oatmeal…get steel cut oats) – After Meal 1 - B-complex / Multi-Vitamin / 1000iu Vitamin D3, 1000mg Omega 3 (Fish Oil), 1000mg Vitamin C
Meal 2 - 7oz Chicken Breast or Turkey Breast or Fish (8oz cooked, not raw...you will have to usually cook 8 to 9oz to get 7cooked ounces) / 3/4 cup brown or white rice / 1 cup of any fibrous carbohydrate (fibrous carbs are things like broccoli, asparagus, cauliflower, cabbage, lettuce, turnips, collards, brussel sprouts, spinach, string beans, etc. ... steamed until soft in microwavable bag is fine, and you can salt/pepper to taste)
Meal 3 - 7oz Chicken Breast or Turkey Breast or any Fish / 3/4 cup sweet or white potato / 1 cup of string beans (or any fibrous carb) / 1000iu Vitamin D3, 1000mg Omega 3 (Fish Oil)
Meal 4 - 7oz Chicken Breast, Turkey Breast of Fish / 3/4 cup of corn or rice / 1 cup of string beans (or any fibrous carb)
Meal 5 - 7oz Chicken Breast, Turkey Breast or Fish / large sweet potato (size of fist or larger) 2 cups of any fibrous carb or a combination of any fibrous carbs.
Pre-Bed Shake (Meal 6 Before Bed): 50 grams in cold water, one heaping tablespoon of natural Peanut Butter (Smuckers Natural Peanut Butter…no other peanut butter will do!)
Optional Meal: 7oz of Chicken breast mixed with 1.5 cups of iceberg lettuce, add garlic salt, a few onions, few cut tomato pieces and 2 heaping tablespoons of apple cider vinegar and 1 heaping tablespoon of raw olive oil...stir good until mixed. Take 1000iu Vitamin D3, 1000mg Omega 3 (Fish Oil), Multi-Vitamin
NOTE: Splenda is fine to use. If you don't like Splenda, use Truvia or Stevia
Before Sleep: 5 grams of Glutamine,Anti-Estrogen (Letrozole preferred)
Read everything I am sending you…then re-read it.
• Take 1 dose of Benefiber or Metamucil (any good fiber product) IF NEEDED.
• Drink 1 gallon of water daily MINIMUM - use a lemon wedge in all water if you like.
You can take pre-workout powders or drinks… just pick some that are not loaded down with sugars.
NOTE: In the event its time to eat and you have NO prepared meal, and you have no protein shake…get some protein bars (Quest Bars or Parrillo.com bars are superior) and eat every 3 hours no matter what (If you don’t have real food or a shake). If you don't have real food, eat a protein bar or bars, or a shake. Eat every 3 hours no matter what. NOTHING CHANGES YOUR BODY AS FAST AS REAL FOOD. AS A GENERAL RULE, DRINK SHAKES ONLY WHEN YOU CANNOT HAVE REAL FOOD. Protein bars are only for when you don’t have real food. Don’t plan them as a meal.
Cheat Meals: For the 1st two weeks….NO CHEAT MEALS and NO DAIRY! We will change this. It is very important that you do everything exactly by the book the first two weeks. Be strong!
No fruit. Trust me on this. (See document on how fructose affects fat loss)
NO SUGAR! NOTHING WILL HINDER YOUR PROGRESS MORE THAN SUGAR (I’M TALKING ABOUT SIMPLE SUGAR…LIKE THOSE FOUND IN SWEETS)
